• 7/8/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call Out’s #3 Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Metcon (AMRAP – Rounds and Reps)

    Teams of Two

    20’ AMRAP

    ***One team-member works at a time, finishing a round. The other holds a barbell (45/33#), then switch. At no time can the barbell touch the ground, wall or any type of support; 3 burpee penalty (for both team mates) per violation ***

    3 Pull-ups

    6 K2Es

    12 Goblet Squats (53/35#)

    18 Flutter Kicks

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